Boston Training: Week 10 Summary

This was a very interesting week. Some of it, I would like to forget, but of course I learned a lot. I ended on a high note and look forward to the week ahead. 

TOTAL: 55.25 miles

3/5 (Monday) - Pool Running 1.5 hours
I felt pretty good this morning. I could have used some more sleep because I was feeling a little drained, but left the pool feeling relaxed.  Allison and Cristina were great company!
3/6 (Tuesday) - Intervals AM

The plan called for 1 x 1600; 2 x 1200; 2 x 800; And 2 x 400. Again, a brand new type of workout for me. I ran the 1600 kind of fast at 6:50. My first 1200 was 5:10. I am not sure what my second 1200 was, but I am assuming it was a little faster than that. I ran the 800s in 3:20 and 3:22, then was shut down. I can't say I wasn't a little disappointed and frustrated (I WANT TO GET FASTER) but that feeling quickly faded knowing that there was a reason. I did feel my form breaking down a bit. I am not going to get faster with an injury.
3/7 (Wednesday) - 6 miles EASY AM; 5 mile EASY PM

Wednesdays seem to work for me to do double easy runs. I ran on the Mt. Vernon Trail this morning, at an easy pace and had another coughing fit after I was done. Hmm. I wasn't running hard. Then, tonight I did a warm up with some drills before I met the Fun Run group and had another coughing fit. I was fine after the 5 mile run with the group. Very curious. At least I am not coughing during my runs. In any regard, it was an awesome night along the WO & D. Allison made her debut appearance (yeah!), along with Amy, Joe and George. We hardly needed a light because the full moon was so bright!
3/8 (Thursday) - Tempo PM
A beautiful, but breezy night. I started out with a 3 mile warm up. Then THIS happened and a 1 mile cool down. I will not dwell anymore on this workout. All I can say is that I am so very thankful to have such a wonderful support system. The comments, texts, emails and conversations I had with various CAR teammates gave me the supportive "kick" I needed.  Thanks also to my "virtual" training partners for their words of wisdom. 
3/9 (Friday) - OFF
I needed this.
3/10 (Saturday) - 20.75 miles LONG RUN

There were only a 4 of us running the 20 mile loop today. I pretty much knew I would be running by myself for most of the run an I was OK with that. I had my progression plan mapped out. 9 minute miles the first 7; 8:30-somethings for the next 7; Then marathon pace for the last 7. I even stated it out loud to hold myself accountable. Well, I did the first 7, averaging an 8:40 pace. Way to follow my plan, right? But, I felt really good and pulled myself back several times. I adjusted my plan a little and since the next 7 miles were going to be hilly, it was suggested I just hold it steady. No problem. So, I ran those in 8:28; 8:34; 8:55 (no idea why this was so slow - I didn't feel it); 8:32; 8:28; 8:19; 8:15. That's not holding it steady, but again, I felt good. George joined me for the last 2+ of this segment and it really came at the perfect time because I didn't really know where I was going, fearing getting lost in Rock Creek Park and I was beginning to get a little mentally fatigued. Again, I adjusted my plan for the rest of the run and just take it slow and steady until I got to Bethesda, then kick it up to slightly below marathon pace for the last 5 miles. (Um..."below marathon pace" was not in the pre-run plan..at all) I nailed this section. 8:45; 8:48; 7:58; 7:50; 7:42; 7:36 and then the last .75 mile was at a 7:22 pace. I felt awesome at the end. That is great feeling. This obviously was not a perfectly executed progression run, but I still feel really good about it. I think it was important for me to be able to adjust my plan at certain points of the run and understand that it is OK to do that. I had a big breakfast after the run, then a wonderful massage - talk about being completely relaxed. I have not felt that relaxed in such a long time. So relaxed I even took a nap after my massage. Ha. That never happens. It was well after 5pm before the, "So, what do you want to do today?" conversation happened. Ha. It was practically time to go to bed again by that time. Ahhh...the life of an endurance athlete. I live a pretty exciting life. 
3/11 (Sunday) - 8 miles EASY PM
Once again, I was a spectator, cheering on my CAR teammates at the St. Patrick's Day 8K in DC. Yes, I do actually run races too even though I have been more of a cheerleader than race participant this year so far. I had the option of running this race, but decided to do my 20 mile run yesterday and then race the National 1/2 Marathon next weekend. Some people are doing both, but I think that 20 mile run was important for me to get in as I keep my goal race in mind which happens to be 5 weeks from tomorrow. YIKES! There were some really inspiring and outstanding individual performances/PRs today AND they came in 2nd in the co-ed Team division! 

These people leave me in awe. So lucky to train with such a talented group!

Oh - and then after watching them, I ran a very easy recovery run with a lot of stretching and core work after. It was sunny and in the low 60s - perfect. How could I not go outside?!?